Day 115, 116, 117, 118 & 119 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – In the Pool

Next Race – 5k @ Notre Dame or North Central College on Saturday, March 4, 2011

Wednesday, February 23, 2011 - 60 minutes continuous run in the pool.

Thursday, February 24, 2011 -

AM - 5 miles on dry land.  6:30 mile average pace for run.

PM - Workout (in the pool) - 15 minute warm up with 5 x 20 second strides.

                            2 x 2:30 bursts (simulating 800's) w/ 90 second jog rest

                            15 minute cool down jog

Friday, February 25, 2011 -

AM - 5 miles @ 6:30 mile pace.

PM - 5 miles @ 6:30 mile pace.

Total miles = 10

Saturday, February 26, 2011 -

AM - Workout (on treadmill) - 1 mile warm up on stationary bike, then 1.75 miles on treadmill @ 6:40 then: 

.50 mile @ 6:00

.50 mile @ 6:18

.50 mile @ 5:40

.50 mile @ 6:18

.50 mile @ 5:20

.50 mile @ 5:00

.50 mile @ 6:18

.50 mile @ 4:38

.50 mile @ 6:18

1.50 mile @ 6:00

PM - 5 miles @ 6:28 mile pace.

Total miles = 14

Sunday, February 27, 2011 - Long run. 12 miles @ 6:15 mile pace on treadmill and then 37 continuous minutes of running in the pool.

Total miles = 18

Eric Wallor
http://ericwallor.com
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Day 111, 112, 113 & 114 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – In the Pool

Next Race – 5k @ Notre Dame or North Central College on Saturday, March 4, 2011

Saturday, February 19, 2011 - 2 miles @ 7:00 pace.  No race today.

Sunday, February 20, 2011 - 1 hour and 40 minutes of continuous pool running at a medium-hard pace.  Simulates a long run.

Monday, February 21, 2011 - 

AM - 50 minutes of continuous pool running at medium-hard pace.

PM - 30 minutes of continuous pool running at a hard pace.

Tuesday, February 22, 2011 -

AM - 50 minutes of continuous pool running at a hard pace.

PM - 15 minute warm-up w/ 5 x 20 seconds bursts (simulates striders)

Pool Workout - 5 x 5 minutes very hard w/ 2 minute jog (simulates mile repeats)

15 minute cool down

Eric Wallor

Day 107, 108, 109 & 110 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Tuesday, February 15, 2011 -

AM - 5 miles @ 6:25 mile pace (32:00).

PM - 5 miles @ 6:25 mile pace (32:00).

Wednesday, Febraury 16, 2011 -

AM - 6 miles @ 6:08 mile pace (36:51).

PM - 2 mile warm up @ 13:00.

Workout = 4 mile Fartlek @ 6:15 pace (25:00) run like this:

300m in 48 seconds (4:16 mile pace)

100m jog in 40 seconds

200m in 31 seconds (4:08 mile pace)

200m jog in 68 seconds

X 8

2 mile cool down @ 13:00

Thursday, February 17, 2011 -

AM - 6 miles @ 6:30 mile pace (39:00)

PM - 5 miles @ 6:30 mile pace (32:30) + drills.

Friday, February 18, 2011 - Pre-meet run. 6 miles @ 6:30 mile pace (39:00) + 4 x 100m striders.

Eric Wallor 

Day 106 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Monday, February 14, 2011 -

AM - 8 miles @ 6:03 mile pace (48:30).  Ran on the treadmill.  Right hip was tight to start the run, but then loosened up as I warmed up in the run.

PM - 2 mile warm up @ 12:16

Workout - 8 x 600m @ 1:40.5 (4:28 mile pace) w/ 400m resting jog @ 7:18 mile pace.

2 mile cool down @ 13:35.

Alto lab session #7


Talk to you tomorrow,

Eric Wallor

Day 102, 103, 104 & 105 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Thursday, February 10, 2011 -

AM - 6 miles @ 6:10 mile pace.

PM - 2 mile warm up @ 12:00

Workout - 5 miles alternating 400m hill @ 72 second pace w/ 400m recovery on flat in 1:45
1st 3 - 3.5% incline
Next 4 - 4.0% incline
Last 3 - 4.5% incline

2 mile cool down @ 12:20


Friday, February 11, 2011 - 6 miles @ 6:30 mile pace.


Saturday, February 12, 2011 - My birthday!  16 mile long run @ 6:15 mile pace.  11 miles outside and 5 inside on the treadmill.


Sunday, February 13, 2011 -

AM - 8 miles @ 6:20 mile pace.  Finished the last 3 miles under 6:00 mile pace.

PM - 4 miles @ 6:15 pace.  Ran on treadmill inside.


Eric Wallor

Day 99, 100 & 101 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Monday, February 7, 2011 -

AM - 7 miles @ 6:25 mile pace (45:00).

PM - 4 miles @ 6:15 mile pace (25:00) + drills

First day of alto lab session in 2011


Tuesday, February 8, 2011 -

AM - 7 miles @ 6:10 mile pace (43:00)

PM - 2 mile warm up @ 12:24 (6:12 mile pace)

Workout (on treadmill) - 5 x 1200m @ 5:04 mile pace (76 second quarters) w/ 400m jog starting every 5:30

2 mile cool down @ 6:30 mile pace (13:00)

Weights and Alto Lab session #2


Wednesday, February 9, 2011 -

AM - 4 miles @ 6:27 mile pace (25:48)

PM - 5 miles @ 6:20 mile pace (31:35).

Alto Lab session #3


Eric Wallor

Day 96, 97 & 98 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 70 miles

Next Races – 3k @ Wisconsin-Parkside in Kenosha, WI on Friday, February 4, 2011

Mile and 800m @ University of Chicago in Chicago, IL on Saturday, February 19, 2011

Friday, February 4, 2011 -

AM - 2 miles @ 7:00 mile pace (14:00).  Shake-out run to get blood flowing.

PM - 3k race = First place @ 8:39 (Season PR)

Saturday, February 5, 2011 - 7 miles @ 6:30 mile pace (45:30).

Sunday, February 6, 2011 - 15 mile long run @ 6:15 mile pace (1:34:00).

Day 94 & 95 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – 3k @ University of Wisconsin-Paarkside in Kenosha, WI on Friday, February 4, 2011 

Wednesday, February 2, 2011 - 

AM - 5 miles @ 6:25 mile pace (32:00).

PM - 4 miles @ 6:25 mile pace (32:00).

Thursday, February 3, 2011 -  Pre-Meet day. 6 miles @ 6:30 mile pace (39:00).

Eric Wallor

Day 92 & 93 - 2012 United States Olympic Marathon Trials

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Goal race to qualify for the 2012 Olympic Trials - Grandma's Marathon in Duluth, Minnesota on Saturday, June 18, 2011

Current Week’s Mileage Goal – 85 miles

Next Race – To be determined for the first weekend of February

Monday, January 31, 2011 -

AM - 3 miles @

PM - 7 miles @ 6:25 mile pace (45:00).

Tuesday, February 1, 2011 -

AM - 2 mile warm-up @ 12:20 (6:10 mile pace)

8 x 600m @ 1:42 (4:32 mile pace)

PM - 6 miles @ 6:20 mile pace (38:00) + weights.

Eric Wallor